Caffeine is a natural
chemical with stimulant effects, Caffeine is naturally found in the leaves and
fruits of some plants. It is in coffee, black and green tea, cocoa, soft
drinks, and energy drinks. It may also be in chocolate bars, energy bars
and some non-prescription medications, such as cough syrup and slimming tablets
and over 60 other products Guarana (a popular additive in energy drinks) is
also a natural source of caffeine.
Caffeine works by stimulating
the central nervous system, heart, muscles, and the centers that
control blood pressure. Caffeine can raise blood pressure, but
might not have this effect in people who use it all the time. Caffeine can also
act like a "water pill" that increases urine flow.
Caffeine is a stimulant, which means it increases activity in
your brain and nervous system. It also increases the circulation
of chemicals such as cortisol and adrenaline in the body.
Summary
Caffeine is a drug that stimulates (increases the activity of) your brain and nervous system.
Caffeine is found in many drinks such as coffee, tea, soft drinks, and energy drinks. Chocolate also contains caffeine.
To fight tiredness, every day 80% of the world consumes a caffeinated beverage like tea, coffee, or energy drinks.
Energy drinks often have more caffeine and sugar than soft drinks.
Pregnant women, athletes, and children should limit their caffeine intake.
Foods and
Drinks Source of Caffeine
Here are a few popular caffeinated drinks and their
approximate caffeine content (per 8 ounces).
- Espresso: 500 mg. (espresso shot: 64 mg.)
- Coffee: 110 mg.
- Latte: 77 mg.
- Energy drinks: 74 mg.
- Black tea: 47 mg.
- Soft drinks: 30 mg.
- Chocolate milk: 5 mg.
- Decaffeinated coffee: 2 mg.
It’s important to note that certain over-the-counter headache and
sinus medications and even chocolate contain amounts of caffeine, so if you’re
overly sensitive to caffeine you might want to avoid these.
The good news is that besides giving you a quick energy boost,
coffee is loaded with substances and antioxidants that benefit your
overall health too.
Health
Benefits of Caffeine
Caffeine may have some health benefits, but not all of these have
been confirmed by research. check out the health benefits of caffeine below.
Weight loss
Caffeine may boost weight loss or prevent weight gain, possibly
by:
Suppressing the appetite and temporarily reducing the desire to
eat
Stimulating thermogenesis, so the body generates more heat and
energy from digesting food
Weight loss products that are marketed as thermogenic may contain
caffeine and ephedra, or ephedrine.
Protection of the Liver.
Several studies published in respected journals have found that coffee drinking has beneficial effects on the liver, including reducing the risk of death from liver cirrhosis, decreasing harmful liver enzyme levels, and limiting liver scarring in people who have hepatitis C.
It May Reduce Melanoma Risk.
A 2015 study appearing in the Journal of the National Cancer Institute looked at the coffee-drinking habits of more than 447,000 people over 10 years.
The researchers found that those who drank four or more cups of caffeinated coffee each day had a 20% lower risk of developing melanoma than people who drank decaffeinated coffee or no coffee.
Increases
mental alertness
A 75-mg serving of caffeine can increase attention and
alertness, and a 160 to 600-mg dose may improve mental alertness, speed
reasoning, and memory.
However, caffeine is not a substitute for sleep.
Improved Sports
performance
Caffeine can improve physical performance during endurance
exercise.
The European Food Safety Agency (EFSA) recognize that caffeine can increase endurance performance, and capacity, and reduce perceived exertion.
However, the effects on short-term, high-intensity exercise remain
inconclusive.
Brain
function
Caffeine affects adenosine receptors in the brain. Coffee also
contains polyphenol antioxidants, and these, too, act on various pathways.
Studies have suggested that drinking coffee may help enhance some thinking skills and slow the mental decline that comes with age.
However, more research is needed to confirm this.
Alzheimer’s
and Parkinson’s disease
Research has found that lifelong caffeine consumption may
reduce the risk of developing Alzheimer’s disease.
Studies have also reported that people with a higher coffee consumption have a lower risk of Parkinson’s disease.
Memory
Research from Johns Hopkins University suggests that a dose of
caffeine after a learning session may help boost long-term memory.
Liver and
colon
It has been suggested that caffeine enemas may help prepare the
colon for an endoscopy or colonoscopy by supporting the excretion of
bile through the colon wall.
Coffee consumption may help decrease the risk of cirrhosis and
slow the rate of disease progression in hepatitis C infection.
Observational studies have found that coffee may have protective benefits for
people with hepatocellular cancer.
Eyelid spasm
There is some evidence that caffeine may help protect people
from an eye disorder known as blepharospasm.
This condition, caused by abnormal brain function, makes people
blink incessantly and can leave them functionally blind.
Cataracts
Researchers have found that caffeine may help protect the
lens of the eye against damage that could lead to the formation of cataracts.
Skin cancer
Some scientists have suggested that caffeine may guard against
certain skin cancers.
One team found that caffeine applied directly to the skin of
mice helped prevent damaging ultraviolet (UV) light from causing skin
cancer.
Others have linked the consumption of three cups of caffeinated
coffee a day with a 21 percent lower risk of developing basal
cell carcinoma in women, and a 10 percent lower risk in men, compared
with drinking less than one cup per month.
Kidney
stones
A study of 217,883 participants analyzed the association between caffeine intake and the risk of developing kidney stones.
Those who consumed more caffeine had a lower risk of
developing kidney stones.
Other Health
Benefits of Caffeine
Improves physical performance and endurance
May increase metabolism, enhancing moderate weight loss efforts
over time
Works fast, usually within 20 minutes, peaking in about one hour
Benefits mood and cognitive function
Enhances short-term recall and reaction time
May offer blood sugar, liver, and cardiovascular protection
Helps relax airways for increased oxygen
Fosters longevity due to its numerous health benefits
Uses and Effectiveness
Effective for
Migraine. Taking
caffeine by mouth together with pain relievers such aspirin and acetaminophen is
effective for treating migraines. Caffeine is an FDA-approved product for
use with pain relievers for treating migraine headaches.
Pauses in
breathing that may be followed by low heart rate and low oxygen
levels in newborns. Giving caffeine by mouth or by IV
can improve breathing in very premature infants. Caffeine citrate is approved
as a prescription drug for this condition. IV products can only be given by
a healthcare provider.
Tension
headache. Taking caffeine by mouth in combination with pain relievers is
effective for treating tension headaches. It is FDA-approved for this use.
Effects of Caffeine
High doses of caffeine can produce anxiety, palpitations, and
insomnia, and can interfere with certain anti-anxiety drugs. It may also
slightly raise blood pressure in some people. Caffeine can become
addictive and withdrawal can lead to headaches, shakiness, and digestive upset.
Caffeine can irritate the bladder and disrupt digestive health, creating
urgency and upsetting the GI tract causing stomach upset, diarrhea, or acid reflux.
Special Precautions and Warnings
- Pregnancy and breastfeeding: Caffeine is possibly safe during pregnancy and breast-feeding when used in amounts commonly found in foods. Consuming up to 300 mg of caffeine daily appears to be safe. This is about the amount in 3 cups of coffee. Consuming larger amounts during pregnancy or when breast-feeding is possibly unsafe. Caffeine might increase the chance of miscarriage and other problems. Caffeine can also pass into breast milk. High caffeine intake while nursing can cause sleeping problems, irritability, and increased bowel activity in breast-fed infants.
- Children: Caffeine is possibly safe when used by children and adolescents in amounts commonly found in foods.
- Anxiety disorders: Caffeine might make these conditions worse. Use caffeine cautiously and in low amounts if you have anxiety.
- Bipolar disorder: Too much caffeine might make this condition worse. Use caffeine cautiously and in low amounts if you have bipolar disorder.
- Bleeding disorders: Caffeine might aggravate bleeding disorders. Use caffeine cautiously if you have a bleeding disorder.
- Heart conditions: Caffeine can cause irregular heartbeat in sensitive people. Use caffeine with caution.
- Diabetes: Caffeine might affect the way the body uses sugar. If you have diabetes, use caffeine with caution.
- Diarrhea: Caffeine, especially when taken in large amounts, might worsen diarrhea.
- Epilepsy: People with epilepsy should avoid using caffeine in high doses. Low doses of caffeine should be used cautiously.
- Glaucoma: Caffeine increases the pressure inside the eye. The increase occurs within 30 minutes and lasts for at least 90 minutes after drinking caffeinated beverages.
- High blood pressure: Consuming caffeine might increase blood pressure in people with high blood pressure. But this does not seem to be a major concern in people who use caffeine regularly.
- Weak bones (osteoporosis): Caffeine can increase the amount of calcium that is flushed out in the urine. If you have osteoporosis or low bone density, caffeine should be limited to less than 300 mg daily (approximately 2-3 cups of coffee).
- Parkinson's disease: Taking caffeine with creatine might make Parkinson disease worsen faster. If you have Parkinson disease and take creatine, use caffeine with caution.
- Schizophrenia: Caffeine might worsen symptoms of schizophrenia.
How Much is Safe to Drink Each Day?
It’s safe for most of us to drink two to four cups of coffee daily
for a maximum intake of 400 milligrams of caffeine. Listen to your body and be
mindful of how you feel after consuming caffeine. Everyone is different, so if
one cup of decaffeinated does the trick for you, then that’s what’s right for
you. Keep in mind, you can build up a tolerance to caffeine and more may be
needed over time for the same benefits.
Children, pregnant women, athletes and caffeine
Some people who need to take special care with caffeine include:
Children –
currently there are no guidelines for children's intake of caffeine. Caffeine
intake should be investigated if children are showing symptoms of irritability,
inability to sleep, interrupted sleep or stomach upsets. Remember that caffeine
is present in many soft drinks and chocolate, not just coffee and tea. The
consumption of energy drinks should also be closely monitored
Pregnant
women – if you are pregnant, limit your caffeine intake to 200mg
per day or less, or avoid it altogether. Having high amounts of caffeine may
increase your risk of miscarriage, experiencing a difficult birth and having a
baby with a low birth weight
Athletes –
caffeine is not classified as a prohibited substance under the World
Anti-Doping Agency Prohibited List. The Australian Institute of Sportlists
it as a Group A substance, which means it’s 'supported for use in specific
situations in sport' and 'provided or permitted for use by some athletes
according to best practice protocols'.
However, check the anti-doping rules of your particular sporting code to make sure caffeine is not a restricted drug for the sport you play.
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